Hi, friends! I’m all over the place, my focus and attention span is about the size of Nala’s right now. I’m going to pre-apologize for the rest of this post, those of you that hang there with me, you are the BEST. Those of you who can’t, I respect that, I still love you too. BUUUUUUTTTTT, before you leave don’t forget to check out my new Gluten Free Protein Pancake Recipe Video (if you didn’t already see it on Facebook). This is one of the most popular recipes on my site!
Let me know if you have favorite Hungry Hobby recipes you’d like to see made into video form!
So we drove back from our little anniversary trip yesterday morning. In an attempt to beat traffic we left at 4:30AM, which left me with 5.5 hours of sleep for the umpteenth night in a row. Last week was just as busy and I didn’t get enough sleep, which ended with me on antibiotics for a sinus infection. (Thanks, Mama Shallal for forcing the issue of going to the Doctor to get antibiotics. Sometimes you just need your mama to tell you not to be an idiot ya know? ) The end of this story is last night I slept for 11.5 hours, reluctantly waking up at 8:30am. I can not remember the last time I slept that long. Now I’m enjoying my breakfast of 2 eggs, lunch meat, and roasted broccoli for breakfast and typing this post. (And listening to Train radio on Pandora because nothing gets me back into the work groove faster.)
Week 43: LISS/ Steady-State Cardio
LISS or Low-Intensity Steady State Cardio is easy fat burning cardio. It’s any type of cardio activity done at a slow cruising pace you feel like you could maintain for hours, if you had too.
Examples of this type of exercise could be:
- Brisk Walking
- Light jogging
- Bike riding without resistance
- Elliptical without resistance
- Steady stair climbing at an easy pace
- light swimming
- anything else that feels like a 3-4 level of effort (on a scale of 1-10)
Benefits of LISS cardio include:
- Building your base pace (how fast you can comfortably go for long periods of time)
- Improving your cardiovascular health without over stressing the body
- Improving your bodies ability to utilize fat as the fuel source during workouts.
- Faster recovery since the workout isn’t as demanding on the body.
- Easier to stick with.
- This type of cardio doesn’t burn calories super fast, but you do it longer so calorie burn is good.
- Improved insulin sensitivity and lipid metabolism ( body deals with sugar better and burns fat better)
Downsides of LISS/Steady-State Cardio:
- It won’t really help you build muscle, power, or adaptations.
- Prolonged stress – but didn’t I say less stress earlier? Yes, but, when you get to higher levels (think marathon training) your base pace becomes higher so you are doing more work for longer periods of time causing prolonged stress on the body.
- Overuse injuries- repeated stress on the body day in and day out.
Take Aways LISS Cardio
Back in the day before I knew what I was doing I rotated between the treadmill and elliptical, sometimes the bike. I ONLY did steady state cardio, I didn’t know anything about HIIT training or weight lifting. Combined with the way too low-calorie intake I lost weight and thought I was healthier, but I was really just a smaller version of me with jacked up hormones. Yes, I was smaller, but I couldn’t understand why I didn’t magically look toned and fit? However, I did develop amazing cardiovascular capabilities. (LISS cardio is well researched for its cardiovascular benefits.)
Over the weekend, Mr. Hungry and I hiked about 12-15 miles around Del Mar – La Jolla beach area. I didn’t feel super sore the next day or feel like I needed any extra recovery. I could get right back to working out, I didn’t because of the lack of sleep and travel but I could have. Whereas there are days I do 20-minute cross-fit style workouts that leave me sore for DAYS.
Personally, I include 1-2 days of steady state exercise per week and that is the sweet spot. Sometimes I count a long low-intensity walk with the pup and sometimes it’s a long slow training run, especially when training for races like I am now.
What about you? Do you do steady state exercise? What’s your favorite form?
52 HEALTHY HABITS IN 52 WEEKS SERIES:
The 52 Healthy Habits Series is about ditching the diet mindset and making small changes to improve health overall naturally leading to a healthy body composition, increased energy and improved health. Please follow along and check out the past weeks!
- Week 42: Limit Alcohol
- Week 41: Eat White, Wait What?
- Week 40: Eat Blue & Purple
- Week 39: Eat Green
- Week 38: Eat Yellow/Orange
- Week 37: Eat Red
- Week 36: Learn Which Foods to Purchase Organic
- Week 35: Read the Ingredient List!
- Week 34: Focus.
- Week 33: Chew Your Food!
- Week 32: Meditation
- Week 31: Gratitude Journaling
- Week 30: Plan & Revamp Dessert- 20 Healthy Ideas
- Week 29: Two fistfuls of veggies per meal
- Week 28: Get In Veggies At Breakfast
- Week 27: Healthy Veggie Snacks
- Week 26: Nourishing Fats for the Gut (Healthy Digestion Part 4)
- Week 25: Keeping Regular – The Other Fiber (Healthy Digestion Part 3)
- Week 24: Feed The Probiotics With Prebiotic Fiber (Healthy Digestion Part 2)
- Week 23: Amazing Health Benefits of Probiotics (Healthy Digestion Part 1)
- Week 22: Check In
- Week 21: What You Will Learn From Recording Your Meals (Intuitive Eating Series Part 4)
- Week 20: Eat Until 80% Full (Hara Hachi Bu) (Intuitive Eating Series Part 3)
- Week 19: Limit Distractions While Eating (Intuitive Eating Series Part 2)
- Week 18: Gaging Your Hunger Cues (Intuitive Eating Series Part 1)
- Week 17: 10,000 Steps Per Day
- Week 16: Assess Your Caffeine Intake
- Week 15: Decrease Sugar Intake
- Week 14: Healthy Coffee Creamers (upgrade yours)
- Week 13: 3 Month Check In
- Week 12: Sleep Enough & Sleep Better
- Week 11: Schedule Your Workouts
- Week 10: Pack A Healthy Lunch (5 Ways to Create Endless Combinations)
- Week 9: Prioritizing Protein
- Week 8: How and What to Meal Prep
- Week 7: Create & Stick To Your Healthy Meal Plan
- Week 6: Get Enough Omega-3’s (Fight Inflammation)
- Week 5: What Is A Healthy Fat & How To Get Enough (Include Healthy Fats)
- Week 4: How to Spot A Healthy Carbohydrate (Upgrade Your Carbs)
- Week 3: Tips to Increase Veggie Intake (Eat Veggies)
- Week 2: 15 Healthy On the Go Breakfast Ideas (Eat BF Challenge)
- Week 1: Tips to Drink More Water